Body

“Freedom is not given to us by anyone we have to cultivate it ourselves. It is a daily practice...no one can prevent you from being aware of each step you take or each breath in and breath out. ”-Thich Nhat Hanh

“Most people see what is, and never see what can be.”-Albert Einstein

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”-Viktor E. Frankl

“The mind is everything; what you think you become.”-Buddha

“Be proud of how far you have come, and have faith in how far you can go.”-Richard Springs

“Yesterday is history, tomorrow is mystery, today is a gift, that's why they call it present...”-Source Unknown

“Smile, breathe and go slowly.”-Thich Nhat Hanh

“The value of life lies not in the length of days, but in the use we make of them.”-Michel De Montaigne

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”-Viktor E. Frankl

“Within you lies a power greater than what lies before you.”-Rhonda Blake

Balance & Core Practice

Strengthen your core, reduce back pain & get strong
abs...

There is much more to your core than the abdominal muscles. Most
people think of the core as a nice six-pack, or strong, toned abs,
but the truth is that the abdominal muscles are a very small part
of the core. The abs have very limited and specific action, and
what experts refer to as the "core" actually consists of many
different muscles that stabilize the spine and pelvis, and run the
entire length of the torso. The core muscles make it possible to
stand upright and move on two feet. They also help control
movements, transfer energy, shift body weight and move in any
direction. Core strengthening and balance training are intimately
related. You can't balance without good core strength, endurance
and control. An effective core conditioning exercise program needs
to target all the muscle groups from your hips to your
shoulders.

What to Consider:

1. Understand the Core Muscles

When someone talks about the core, they're referring the muscles
deep within the abs and back, attaching to the spine or pelvis.
Some of these muscles include the transversus abdominis (TVA), the
muscles of the pelvic floor, the lats and the obliques, just to
name a few. These muscles are where movement originates and it's
also the source of our stability. Whether you're running, lifting
weights or picking up a toddler, these 'core' muscles help keep
your body stable and balanced.

The muscles included in the "core" can vary by expert, but in
general the muscles of the core run the length of the trunk and
torso. The following list includes the most commonly identified
core muscles:

Rectus Abdominis - located along the front of the abdomen, this
is the most well-known abdominal muscle and is often referred to as
the "six-pack" due to it's appearance in fit and thin
individuals

Erector Spinae- This group of three muscles runs along your
neck to your lower back

Multifidus - located under the erector spinae along the
vertebral column, these muscles extend and rotate the spine

External Obliques - located on the side and front of the
abdomen

Internal Obliques - located under the external obliques,
running in the opposite direction

Transverse Abdominis (TVA) - located under the obliques, it is
the deepest of the abdominal muscles (muscles of your waist) and
wraps around your spine for protection and stability

Hip Flexors - located in front of the pelvis and upper
thigh

Gluteus medius and minimus - located at the side of the
hip

Gluteus maximus, hamstring group, piriformis - located in the
back of the hip and upper thigh leg.

Hip adductors - located at medial thigh

2. Common core conditioning
exercises

There are many exercises that will strengthen the core while
also enhancing your balance. You want a multi-purpose workout that
challenges your balance, stability and overall coordination. To be
safe and effective, core muscle strengthening exercises require
proper alignment and progression from one type of exercise to
another - adjusted to your body and fitness level. Core
strengthening exercises are most effective when the torso works as
a solid unit and both front and back muscles contract at the same
time.

Core exercises are most effective when they engage many muscles
throughout the torso that cross several joints and work together to
coordinate stability. Core muscles need to work as a unit, contract
at the same time, across joints in order to stabilize the spine.
Some of the best core exercises are simple bodyweight
exercises,

Core Exercise Equipment

A large number of core strengthening exercises can be done at
home with no equipment while some require the use of equipment and
gadgets. Core exercise equipment generally uses your natural need
for stability in order to build strength in your core. It works by
forcing you to engage your deep obliques and lower-back muscles to
stay in place. The best equipment will involve moving your body in
different directions while maintaining your posture. Adding an
element of balance will naturally engage your core and add a whole
new dimension to your training. Some products to consider:

Stability ball - You can use exercise balls in a variety of
ways to challenge balance, stability and torso strength.

Medicine ball

Kettlebells

Wobble board

Bosu Ball - an excellent piece of equipment that can be used
for everything from cardio to sports specific training

Balance board

Wobble board - Adding a wobble board to your routine will help
you with balance, stability, torso strength and coordination

Core Exercise Examples

Below are just a few exercises that can help strengthen core
muscles. Concentrate on performing the exercises correctly, not on
the number of repetitions or how quickly you can do them. Also,
core training emphasizes balancing the left and right sides of your
body. If one side of your body is weaker or stiffer than the other,
train an extra set or two on the weaker or stiffer side.

Abdominal brace (also known as "draw
in")

Abdominal bracing is a basic technique used during core exercise
training. To correctly brace, you should attempt to pull your navel
back in toward your spine, "bracing" the muscles, as if you were
preparing to take a punch in the stomach. You should be able to
breathe evenly while bracing and not hold your breath.

Instructions: Sitting, standing, or lying on your back, gently
but firmly tighten the abdominal muscles, drawing the navel in
toward the small of the back. The tailbone should be slightly
tucked. Practice holding this position for 10 seconds at a time
while breathing normally.

Pilates and yoga have long been recognized for strengthening the
body and adding to a long, lean appearance. While Pilates sometimes
incorporates specialized equipment, there are many Pilates and yoga
moves you perform with no additional gear necessary. Mat-based
Pilates exercises and yoga movements use your body's weight and
gravity to strengthen and provide core training workouts you can do
anywhere.

4. Determine your Workout
Schedule

1. Determine how many times per week
you will perform your core & balance practice

2. Determine how long each training
session will be - If you do core strength workouts in conjunction
with weight lifting, begin with your core workout first before
moving onto your other exercises.

3. Schedule your workout on your
calendar

Frequency and Duration
- As with any strength routine, your core muscles will
need time to heal and recover. Just like lifting weights, you
should give yourself at least a one day break in between workout
sessions. You should plan on working your core muscles at least
three times a week to develop and maintain strength. But, in the
end how you set up your program is up to you and will depend on
your goals and fitness level.

Schedule it - now
that the elements are determined, schedule your workout. If you set
aside the days and times you will perform your practice you are
more likely to stick to it. Remember the idea is to make it a
habit, so schedule at least 2 weeks of sessions and don't miss or
change them and you are on your way.

Benefits of a Strong Core

The current drive behind core conditioning comes in part from
studies conducted in the 1990s showing that before they move an arm
or leg, people with healthy backs automatically contract their core
muscles. Experts concluded that well-coordinated core muscle use,
stabilizes the spine and helps create a firm base of support for
virtually all movement. The strength and coordination of these
muscles is important not only for sports and fitness routines but
also for daily life - for example, reaching up to a shelf, lifting
a child, or sponging a spot off the floor.

Reduces Back Pain - Abdominals get all the
credit for protecting the back and being the foundation of
strength, but they are only a small part of what makes up the core.
In fact, it is weak and unbalanced core muscles that are linked to
low back pain. Weak core muscles result in a loss of the
appropriate lumbar curve and a swayback posture. Stronger, balanced
core muscles help maintain appropriate posture and reduce strain on
the spine.

Improves Athletic Performance - Because the
muscles of the trunk and torso stabilize the spine from the pelvis
to the neck and shoulder, they allow the transfer of power to the
arms and legs. All powerful movements originate from the center of
the body out, and never from the limbs alone. Before any powerful,
rapid muscle contractions can occur in the extremities, the spine
must be solid and stable and the more stable the core, the most
powerful the extremities can contract.

Improves Postural Imbalances - Training the
muscles of the core helps correct postural imbalances that can lead
to injuries. The biggest benefit of core training is to develop
functional fitness; the type of fitness that is essential to daily
living and regular activities.

Core exercises improve your balance and
stability- Core exercises train the muscles in your
pelvis, lower back, hips and abdomen to work in harmony. This leads
to better balance and stability, whether on the playing field or in
daily activities. In fact, most sports and other physical
activities depend on stable core muscles.

Core exercises don't require specialized equipment or a
gym membership - Any exercise that uses the trunk of your
body without support counts as a core exercise. Abdominal crunches
are a classic core exercise. Try lying on your back and placing
your feet on a wall so that your knees and hips are bent at
90-degree angles. Tighten your abdominal muscles, then raise your
head and shoulders off the floor. Classic push-ups count, too. You
can also do push-ups on your knees or standing up against a
wall.

Core exercises can help tone your abs - Core
exercises are important for defined abdominal muscles. Although it
takes aerobic activity to burn abdominal fat, core exercises can
strengthen and tone the underlying muscles.

Strong core muscles make it easier to do most physical
activities - Strong core muscles make it easier to do
everything from swinging a golf club to getting a glass from the
top shelf or bending down to tie your shoes. Weak core muscles
leave you susceptible to poor posture, lower back pain and muscle
injuries.

You can take it slow - You don't have to
dedicate hours a day to core exercises. Instead, concentrate on
doing each exercise with correct technique and proper form.
Gradually build up to 10 to 15 repetitions of each exercise. Also
remember to take a break when you need one. If you work your core
muscles to fatigue during an exercise session, wait at least a day
between workouts to give your muscles time to recover.

You can do core exercises at home - Remember,
you don't have to trek to the gym to do core exercises. Try them on
the floor at home while you're watching your favorite shows. You
can even do core exercises with a fitness ball. To do abdominal
crunches with a fitness ball, for example, sit on the ball with
your feet resting on the floor, about hip-width apart. Cross your
arms on your chest, tighten your abdominal muscles and lean back
until your abdominal muscles kick in. Hold for three deep breaths,
then return to the starting position and repeat.

Core exercises can help you reach your fitness
goals - Aerobic exercise and muscular fitness are the
primary elements of most fitness programs - and stretching counts,
too. But to have a truly well-rounded fitness program, you should
include core exercises in the mix as well. Whether you're a novice
taking the first steps toward fitness or a committed fitness
fanatic hoping to optimize your results, a well-rounded fitness
program is the best way to reach your fitness goals.

Warm up and Cool down with each
workout

Warm Up with a few minutes of cardio and stretching before each
session: Learn more…

Write in your activity journal

Track your activity, duration, intensity and how you felt before
and after the activity. Learn More...

Purchasing equipment for your
home

There are many options available for how to work out, whether
you belong to a gym or just want to workout at home. Take an
inventory of the equipment available to you. Purchasing equipment
for your home, such as free weights and resistance bands can be a
great investment. Learn more about setting up a home Gym at About.com